The Best Supplements for Your Brain

Years of research into supplements that enhance brain function have only proven that there isn’t a magic bullet to ward off dementia, stay sharp, or otherwise improve cognition. Even some of the old standbys, long believed to be good for brain health—like gingko biloba and DHEA—have failed to stand up to scientific scrutiny.

Fortunately, there’s proof that dietary and lifestyle changes can affect how well your brain works. To keep your brain humming like a well-oiled machine, sink your teeth into these easy and edible approaches to brain health.

Subtract the Substances that Don’t do a Brain Good

Substances like alcohol, illicit or recreational drugs, and nicotine not only do nothing to improve cognition, they may also make your brain less healthy. A little alcohol may be good for you, but more certainly isn’t better. In fact, according to a 2008 study published in the Annals of Neurology, excessive alcohol consumption causes parts of the brain to wither, which can cause memory loss and other cognitive issues.

Many people think about nicotine and smoking as a lung or heart issue, but researchers are investigating claims that it causes a lack of blood flow to the cerebrum. To keep your brain healthy, the first step is to stop flooding your body with toxic substances.

Add the Good Stuff that Supports Brain Health

Research supports the Mediterranean diet as a winner in warding off dementia. You can fine-tune the cognition-enhancing benefits of this eating plan by breaking out specific nutrients to ensure you consume plenty of the foods that deliver the most brain-strengthening bang for the buck.

1. Antioxidants to “ACE” Brain Health

Vitamins A, C, and E are antioxidants, which reduce your risk of heart disease and ensure your brain is oxygenated. But why eat Brussels sprouts instead of popping a multivitamin? Simple. Food contains micronutrients, fiber, and other components that contribute to your overall health. Eat these antioxidants to help your brain function effectively:

You hear about Vitamin D in relation to helping build strong bones, but this essential nutrient also plays a crucial role in cellular health—including brain cells. To get vitamin D, the following is helpful:

Cod liver oil

Moderate sun exposure

Vitamin D supplements

Wild salmon, sardines, and mackerel

4. Choline for Your Memory

Choline, an essential micronutrient found in a number of vegetables and lean proteins, plays an important role in the function of neurotransmitters. In short, choline can help your memory. Remember to consume plenty of:

If You Choose to Supplement

If you decide to use supplements for key brain nutrients, be sure to source your vitamins carefully. Ask where the omega-3s in a caplet came from to ensure they originate from a sustainable, uncontaminated source. Look for third-party validation regarding production methods and consistent potency.

Here to keep you healthy. And informed.

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Dan practices a unique blend of conventional and holistic medicine, drawing on his extensive experience with integrative techniques like healing touch, guided imagery and yoga. By fostering an understanding of the deep connections between body, mind and spirit, Dan seeks to help every patient unlock his or her own innate healing ability.
He received his MD from the Hahnemann College of Medicine and completed his residency in family practice through UCSF. Dan is a fellow of the Wilderness Medical Society, is a clinical instructor at UCSF, and is certified with both the American Board of Family Medicine and the American Board of Holistic Medicine.
Dan is a One Medical Group provider and sees patients in our San Francisco offices.

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